INTEGRATE.
You've done the eight weeks.
Now comes the part that actually decides how it sticks.
And to keep building a body and a life that feels bloody good to live in.
So, what is integrate about?
Well, it isn't about starting again.
It's about building on what you've already started and deciding where you want to go from here.
Same format as Built to Last.
Same check-ins.
Same level of support.
Training that keeps you moving forward with even more understanding and awareness.
And a bit of space to figure out who you are now that you are eight weeks in, and how you want to keep living.
No reinvention. No dramatic reset.
Just continuation, with intention.
As, for some, without structure and accountability, the training can stall and older habits start creeping back in.
Not through lack of effort. Because the framework that kept things moving is gone.
So with Integrate, we give you four more weeks of support to make sure that doesn't happen to you.
But before we go any further, I have to say…
Bloody hell! Where has the time gone?
Eight weeks have passed. Just like that.
Hopefully none of you are thinking about slipping back to surviving on coffee, crumpets and daily vino already.
But in all seriousness, I want to take a second to say how genuinely proud I am of you guys.
What you've done over these last eight weeks isn't small. You've changed habits you've carried for years. You've faced real life head-on. You've stuck with it on the days it would've been far easier not to. And a lot of you have done things you genuinely weren't sure you could do.
That deserves proper recognition, not just being brushed over before we rush onto the next thing. Because that's what most people do.
They lose some weight, tick the box, move the goalposts and immediately start chasing the next thing.
Or they see the programme as something they've completed and can't wait to go back to how things were.
And most of the time, they never stop to acknowledge how far they've come.
So before anything else, well done.
Genuinely.
You should be super proud of yourself, so give yourself a little cheer for doing 8 weeks of really taking care of yourself!
Now…
Let’s discuss where to go from here!
So… what is Integrate?
As we mentioned, we've been putting together a continuation phase, and I wanted to shed a little more light on what that looks like.
Firstly, I just want to say there's absolutely no pressure for anyone to continue.
None at all.
A few of you said you'd like to keep going with the programme and the self-development side. Not because you need to or should, but because you want to. Because over the last eight weeks, you've realised this was about far more than food and weight loss.
It’s been about finally prioritising you.
About your health.
Your body.
Your mind.
Your confidence.
Your happiness.
And ultimately, the way you want to live.
So, if you're interested in furthering your journey, fuelling it with more knowledge and progression, this next phase is called...
Integrate.
Here's the thing…
You've learnt what works for your body.
You've learnt how to listen to it.
You've learnt how to course-correct when life gets busy.
You've learnt that one bad meal, one bad day or even one bad week doesn't undo everything.
You’ve learnt how great life can feel when you start to pay attention and give your body what it needs.
That's yours now. Nobody can take that away from you.
But growth doesn't need to stop there...
None of us ever reach a point where we've got everything figured out.
Health evolves.
Life evolves.
Research evolves.
We evolve.
And that's exactly what Integrate is about.
Not another challenge. Not another reset.
It’s about further evolution.
You’ve changed so much in the last 8 weeks, and the results show an incredible shift…
But now we keep building...
Because Integrate isn't about taking what you've learnt and trying to fit it back into your old life.
It's about giving yourself a little more time, support and guidance to recognise that...
THIS IS WHO YOU ARE NOW!
The walks.
The training.
The awareness.
The way you think about food.
The way you respond when life gets busy.
The difference isn't that life suddenly becomes easier.
It's that you’ve learnt that you no longer have to start from scratch every time it gets hard, as you’ve made different choices, so you’re never falling behind.
You course-correct.
You carry on.
And over time, that’s your normal.
And this is where things start to get really exciting.
Because up until now, a lot of our attention has been on creating the foundations.
Learning your body. Understanding food. Building awareness. Creating routines that actually work in real life.
But now?
Now we get to build on top of all that.
For those of you who've been doing the minimum effective dose of exercise while you’ve been putting everything else into place, this is your opportunity to start leaning into it a little more.
And for those of you who've fully committed to the training...
Well, let's just say this is where you get to shine.
You should all now finally have the energy, consistency and headspace to focus on building.
Building strength.
Building muscle.
Building confidence.
Building the body that's going to carry you through the next ten, twenty and thirty years…
And that's where we'll turn our attention over the next four weeks.
But, it's not all about the physical...
As with the first 8 weeks of Built to Last, some of what we'll do during Integrate will ask you to stop and question a few things too.
Don't worry, we're not about to turn this into four weeks of therapy or have you sitting around analysing every decision you've made since you were five. 😂
But hear me out…
Understanding why you do what you do can make it a hell of a lot easier to keep doing the things that support you – and recognise the things that don't.
Sometimes it's simply about stopping long enough to ask:
Why am I doing this?
Is this actually what I want?
Is this helping me get where I want to go?
Because the better you get at recognising those things for yourself, the less likely you are to unconsciously drift back into old patterns and find yourself needing another Monday, another January or another:
"Right, this time I'm really going to do it."
It's not introspection for the sake of introspection.
It's about knowing yourself a little better.
And giving yourself another layer of support that hopefully makes it easier to keep moving forward without constantly needing to start again.
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For once, we’re not rushing straight onto the next thing.
Not another introduction. More challenges. Bigger workouts.
And we're not treating the end of Built to Last like some big finish line either.
You know the one...
"I've done it!"
Followed by the massive blowout meal, a proper knees-up, or staying up until 3am binge-watching a series because you can finally "relax".
Almost as though the reward for spending eight weeks looking after yourself is to stop looking after yourself.
Instead, we'll explore what it looks like to celebrate in a way that actually supports you, rather than leaves you needing to recover from the celebration itself.
Because celebrating yourself should feel good.
Not just in the moment, but afterwards too.
And for one week, we’ll be doing a kind of active meditation.
A chance to move through your normal life, living the Built to Last principles, while paying closer attention to what you’re choosing, why you’re choosing it and whether it genuinely feels right for you.
We'll stop and properly acknowledge what you've achieved.
You'll reflect on how far you've come and celebrate your progress in a way that genuinely nourishes you.
You'll also explore how you celebrate, socialise and reward yourself — and whether those moments always need food, alcohol, old habits or some big blowout before they feel complete.
Because not every achievement needs a crescendo.
Sometimes, there's something really bloody lovely about quietly recognising:
"I did that. I'm doing that. This is my life now... and it feels pretty bloody good."
And carrying on.
-
Most people spend years training to lose weight or for aesthetic goals.
But how often do we actually stop and think about how our body is functioning right now?How am I holding myself?
What's my posture like?
My balance?
My agility?
My flexibility?
My strength?
How well does my body actually move?
And very few of us spend much time thinking about the body we want in twenty, thirty or forty years' time – and how what we do now will impact that future.
So here, we start training for something much bigger than how we look.
Strength.
Muscle.
Balance.
Posture.
Bone density.
Mobility.
Longevity.
And why becoming stronger may be one of the most important investments you ever make in your future self.
Not just because you're trying to look a certain way.
But because you're trying to stay capable and keep doing the things you love, for as long as you possibly can.
-
Throughout Built to Last, we've used the scales as a tool.
They've given us useful information.
They've helped us spot patterns, understand your body and see how it's responding.
But they were only ever one piece of the puzzle.
Because the scales can't tell us how much stronger you've become.
How much more energy you have.
How your clothes feel.
How confidently you move through the world.
How much better you understand your body.
Or how different your relationship with food might feel compared with eight weeks ago.
And they certainly can't tell us whether you're happier, healthier or enjoying your life more.
So during Integrate, we start changing the scoreboard and look beyond the scales.
Instead of asking:
"What do I weigh?"
We start focusing on:
"What can I do?"
"How do I feel?"
"How am I living?"
Strength.
Energy.
Mobility.
Confidence.
Resilience.
The choices you make.
The things you're now capable of.
Your quality of life.
And the reason behind the goals you're chasing in the first place.
Because ultimately, they're the metrics we want to keep improving long after the number staring back at you from the bathroom floor has stopped being the main measure of your progress.
-
By now, you've changed a lot more than your eating habits, and we've spent a lot of time over the weeks paying attention to your body;
What it needs.
How your body responds to things.
What makes it feel good.
What doesn't.
How you want to eat.
How you want to move.
And how you want to take care of yourself.
But eventually, there's another question worth asking:
What do I actually want all of this for?
Because how you look or what you weigh might be part of the goal. But surely good health should give you something more than that?
So in our final week, we'll start looking at what you actually want your health to allow you to do.
That might mean continuing towards a meaningful health or strength goal.
Doing something physically you've never thought you could do.
Trying something new.
Or it might mean making more room for fun, play, rest, nature, family or simply enjoying where you are right now.
There doesn't always need to be another mountain to climb.
We'll look at what matters to you, why it matters and what you want to keep moving towards.
Not a massive list of goals.
Not another twelve-week plan.
Just a clearer idea of where you want to go from here.
Because you've spent weeks building your health.
Now the question is:
What do you want to do with it?
WHAT'S INCLUDED
Four weeks of structured training through the app, progressing from where you are now with more focus, awareness, and understanding
Weekly check-ins – same as you've had throughout
Coaching support throughout the four weeks
Reflective content to help bed in the mindset and perspective shifts alongside the physical work
Access to the community and everything you've built up over the eight weeks
One thing I do want to be honest about...
Strength isn't something you tick off in four weeks.
Health isn't something you finish.
Neither is personal growth.
They're practices.
Things we should keep checking in on and nurturing throughout our lives.
Because let's face it, most people spend a few weeks trying to lose weight, only to drift back into the same old patterns.
But by the end of Built to Last, you'll have spent eight weeks really taking care of yourself.
And that felt good, right?
You've done it on busy days.
On stressful days.
Through weekends, meals out, celebrations and everything else life has thrown at you.
You've started building habits that don't just work when everything is going well.
They work in your actual life.
And here's the important bit...
We've given you the tools to keep doing this on your own.
To listen to your body.
To recognise when something isn't quite right.
To course-correct when life inevitably gets in the way.
And to keep coming back to the things that make you feel good.
For some of you, that will be enough. You might feel ready to take everything you've learnt and run with it.
Bloody brilliant!
Some of you might be excited to keep exploring.
To keep learning.
Growing.
Getting stronger.
And seeing what else your mind and body are capable of over another four weeks.
And some of you might feel like wanting more support after Built to Last somehow means you haven't quite got it yet.
That you should be able to do this on your own now...
But continuing with support isn't a sign that you've failed.
Far from it.
There are health professionals, coaches and people who've spent their entire careers studying this stuff who still invest in coaching, programmes, education and accountability themselves.
Including me.
Because knowing what to do and choosing to have support while you do it are two completely different things.
And sometimes having the self-awareness to recognise what will help you continue succeeding is a sign of just how far you've come.
So if everything you've just read has got you thinking:
"Yep... I want a bit more of this."
Then Integrate is there to give you another four weeks of information, support, structure and accountability to keep building on everything you've achieved so far.
To get stronger.
To understand yourself even better.
To see what else your body is capable of.
And to keep moving forward.
And if you'd rather head off into the sunset with no continuation of any kind, that's great too!
Either way, you're not the same person who started Built to Last eight weeks ago.
How to decide what to do?!
Sit with this a minute and ask yourself...
Go over the options in your head and ask…
"What feels right for ME, right now?"
And if that little voice is saying:
"Keep going. I want more..."
Then let's do this.
So, how does it work?
Integrate is another four weeks, starting immediately after Built to Last finishes.
You'll continue using the app, following your programme and checking in as you have been, but with the shift in focus we've talked about above.
We'll be putting more attention into your training, strength and technique, while continuing to work on everything else that helps this way of living become exactly that...
Just the way you live.
The cost?
£49 a week for four weeks.
That's it.
No ongoing commitment.
Four more weeks to keep building, learning, getting stronger and putting everything you've learnt into practice, with us still in your corner.
But Integrate isn't your only option.
If you've got everything you need and you're ready to take what you've learnt and head off into the big wide world on your own...
Bloody brilliant.
That's exactly what Built to Last was designed to help you do.
Or if you don't want to continue with Integrate but you'd still like access to the app and your programmes, you can stay with us for:
£6 per week
You'll continue to have access to the app and your training programme, with ongoing programme access and updates, but without the additional coaching and check-ins.
Or perhaps Built to Last has made you realise that you'd actually like something much more specific to you.
Your body.
Your goals.
Your training.
Your circumstances.
In that case, there's also...
1:1 Coaching
This is a completely different level of support.
You'll have personalised programming, a weekly coaching call, direct contact, form reviews, individual feedback and ongoing adjustments based on you and your goals.
If that sounds more like what you need, click below and we'll have a chat about whether it's the right fit.
There's no wrong answer here.
Continue with Integrate.
Stay with the app.
Explore 1:1.
Or take everything you've learnt and go and live your life.
The whole point of Built to Last was never to make you feel like you couldn't do this without us.
Quite the opposite.
It's to get you to a point where you know your body better, understand what works for you and have the confidence to make your own decisions.
So don't choose based on what you think you should do.
Check in with yourself.
And ask:
"What feels right for me now?"
Then go with that.
And finally...
Whatever you decide from here, I just want to say thank you.
Genuinely.
Thank you for trusting me, for throwing yourself into Built to Last and for being part of this programme.
It's been bloody brilliant watching you all change over these last eight weeks – and not just physically.
You've helped us learn, improve and continue shaping Built to Last into what we know it can become, and I'm incredibly grateful you've been part of that.
Whether you stay with us for another four weeks, continue through the app, work with me 1:1, or head off and do your own thing...
I hope you leave Built to Last feeling bloody proud of yourself. And more importantly, knowing that you've got the tools, knowledge and confidence to keep looking after yourself long after this programme ends.
This might be the end of Built to Last for some of you now.
But hopefully, it's only the beginning of what you do with it.
Thank you for being part of it.
Evan. X